The 3 Min Reset | Mindfulness

The 3-Minute Reset is a self-designed short mindfulness exercise that helps you step out of autopilot and cultivate awareness in the present moment. In three simple steps becoming aware, breathing, and creating space you bring attention to your thoughts, emotions, and body, allowing you to move forward with greater clarity and calm. Perfect for a quick reset during a busy day.

Transcript

The three minutes reset.

Close your eyes and take a moment to check in with yourself.

How are you feeling right now?

Perhaps you notice some tension,

Frustration,

Or emotions like sadness or anger.

Or maybe you feel calm and at ease.

Whatever is present,

Observe with a gentle and kind attitude.

Invite yourself to fully feel these emotions with acceptance.

And if any thoughts arise about how you should feel,

Simply let them pass,

Just as they came.

How is your body feeling at the moment?

Are there areas of tension?

There is nothing you need to change,

Nothing you have to fix.

Just observe,

Without judgment.

Now I want to ask you to bring your attention to your breath.

Feel the cold air entering and leaving your body through your nose.

Notice the gentle arise and fall of your chest,

The movement of your belly as you breathe.

With each inhale,

Allow yourself to fully arrive in the present moment.

And with each exhale,

Let go of any tension that still lingers in your body.

Let your breath fade into the background and shift your awareness to your body as a whole.

Feel your entire body just as it is,

Noticing your face and soften it just a little.

Become aware of your shoulders and allow them to drop effortlessly.

Feel the ground beneath you supporting you and let yourself sink into it,

Releasing any remaining tension.

Gently open your eyes whenever you're ready,

Carrying this moment of awareness with you as you continue your day.

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